CFLite:
 3 rounds for time

 10 pull ups or jumping pull-ups
 20 push-ups (on knees)
 30 sit-ups
 40 squats

3 minute rest between rounds.  Time each round and subtract 12 minutes at the end for total time.

 

USCF Member Brian, always smiling!

Warm-up:

Annie:

 50-40-30-20-10

 DU's
 sit-ups

 WOD:
 10-1 ladder

 Wall balls 20/14
 box jumps

 Strength 1 rep max back squat

 CF Lite:

 50-40-30-20-10

 DU's (single jumps)
 sit-ups

 10-1 ladder

 Wall balls 14/10
 step ups

The Stoddard family with Longtime member Mike!

WOD:

 Run 1200m
9 pull-ups
9Thrusters 95/65
Run 800m
15 Pull-ups
15 Thrusters
Run 400
21 pull-ups
21 thrusters
Run 200

 CF Lite

Run 400m
5 pull ups
5 thrusters
Run 400m
10 pull ups
10 thrusters
Run 400m
15 pull ups
15 thrusters

The Canadians have taken over the grinder for a special 1 week SEALFIT Academy! 

WOD:

Warm-up:
 Tabata 20 on 10 seconds rest for 8 rounds
 squats
 back extensions
 sit-ups


 15 minute AMAP:

 10 Hand release push-ups
 15 T2B
 20 DU's

 CF Lite:
 10 minute AMRAP (same exercises)

Coach Chris and Kyle watching the CF Regionals team WOD.

DL 1 rep. Max

WOD:
4 rounds for time
7 DL 70% of max
14 Pull-ups
21 Burpees
Lookout run


CF Lite:
3 rounds
5 DL (coaches assess, work on form)
10 pull-ups
15 burpees
400m (potatoe shack or lookout)

WOD:

3 rounds
400m run
50 squats

3 rounds
400m run
25 KB swings

3 rounds
400m run
25 box jumps

1 round
1 mile
50 squats
25 KB swings
25 box jumps

CF lite:

2 rounds
200m run
50 squats

2 rounds
200m run
25 KB swings

2 rounds
200m run
25 box jumps

1 round
800m run
50 squats
25 KB swings
25 box jumps 

WOD:

Bear Complex
5 rounds (1 round is 7 times through)  115/85
1 power clean
1 front squat
1 push press
1 OHS
1 back squat
1 push press

CF Lite: Coach Sean Surprise!

WOD:

Warm up - Tabata (20 seconds on, 10 second rest) for 8 cycles

-Handstand hold
- Hollow rock hold
- flexed arm hold (chin above bar hold on pull up bar)

3 rounds for time
"Helen"

400m Run
21 KB swings 55/35
12 pull ups

CF lite option:

USCF member Joe Starnes getting in the Cinco de Mayo spirit this weekend!

WOD:

"Fight Gone Bad" - 1 minute of each exercise for 3 rounds.  There is a 1 minute rest between rounds

Wall Ball 20/14
SDHP 75/55
Box jumps (20/16)
Push Press (75/55)
Row (for calories)

CrossFit Lite:

Same WOD but the movements will be scaled.

Welcome home Cathy! To those who don't know Cathy, she is an amazing yoga teacher. Catch her class at noon today (Monday).

WOD:

"The Chief" 5 rounds
AMRAP 3 minutes  (1 minute rest between cycles)
3 Power Cleans
6 Push ups
9 Squats

Strength/Skill  
Snatch